Dumbbells are a versatile, space-saving and effective tool for strength training, both at home and in the gym. You face a steeper steeper learning curve with dumbbells than with gym machines, because machines requires only basic adjustments and guide you through a set range of motion, while your possibilities are almost endless with dumbbells. Learning the basics of using dumbbells safely helps you avoid injury and get the most benefit out of your workouts.
Basic Technique
Practice the technique for basic dumbbell lifts with no weights at all, or very small weights, before you pick up a large dumbbell. Once you actually have the weights in hand, you'll have the proper technique down pat, which increases the effectiveness of your exercise and decreases your risk of injury from common errors such as externally rotating your shoulders too far or hyperextending your lower back.
Choosing Weight
Set a target number of repetitions --- for general strength training, a single set of eight to 12 repetitions is appropriate -- and start with small dumbbells, working your way up to larger weights until you find one that makes completing the last repetition with good form a challenge. Once you feel that you can keep going with good form after completing your target number of repetitions, increase the weight you're lifting by 5 percent to 10 percent so you continue to make progress.
Best Practices
Although the specifications of proper dumbbell technique vary according to which exercise you're doing, there are several best practices you should follow during every lift to both ensure your safety and increase the efficacy of your workout.
Exhale as the weight goes up; inhale as it comes down. Holding your breath as you lift can cause a dangerous spike in blood pressure.
Know which joints the muscles you're working act on, and move only those joints. In other words, don't sway back and forth or use momentum from moving other body parts to lift the weights.
Lift for a slow count of two as the weights go up, and count slowly to at least two as you lower the weights.
Use a spotter, or light weights, if you're not sure you can keep the dumbbells under control.
Common Errors
Common errors to avoid when you lift dumbbells include flinging or dropping the weights once you're done with a set; lifting with shoddy form, such as incorrect range of motion or hefting the weights too quickly; and not keeping the dumbbells level as you lift. If the dumbbell sags to one side and you can't hold it level, it may be too heavy for you.
Benefits
Dumbbells are less expensive than gym machines, take up less space than barbells and are so versatile that you can work your entire body with only two. Hand weights also force your body to stabilize and guide the weights through the full range of motion, more closely mimicking the motions of everyday life than gym machines do.
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